Seated Cable Row
Targets lats, rhomboids and mid traps
Requires a cable machine
Beginner-friendly
Consistent tension throughout the movement
Improves posture and back strength
Step 1
Attach a close-grip handle to the seated cable row machine. Sit on the bench, place both feet flat on the footplates, and grip the handle with a neutral grip (palms facing inward). Extend your arms fully toward the machine and sit tall, pulling your shoulder blades down and back slightly to open your chest. This is your starting position.
Step 2
Exhale and bend your elbows to pull the handle in toward your belly button, keeping your elbows close to your sides throughout. Your chest should stay proud and your torso should remain upright, so avoid leaning back to generate momentum as this takes the work away from your back. You should feel a squeeze between your shoulder blades at the end of the pull.
Step 3
Inhale and slowly extend your arms back to the starting position, resisting the cable's pull on the way out. Allow a slight reach forward at the end to get a full stretch through your lats before the next rep. Repeat for the specified number of reps.
Exercise Benefits
The seated cable row is a back-building staple that targets your lats, rhomboids and middle traps, with your biceps assisting throughout. The cable provides consistent tension in both directions, meaning your muscles are working on the way out as well as the way in. It's one of the best exercises for improving posture and building muscle through the middle of your back that compound lifts alone don't always develop.
